Have I lost my mind to consider a HIM? (Page 56)

I'm back from the tri seminar, it was quite interesting! I took notes and will go through them and post the best tips tomorrow.

Ya, I definitely need to htfu a bit on the dreadmill and push myself a little harder with more intervals. I already do tempo runs with podrunner - been ramping up those very slowly and currently run at 153bpm. The good news though is after the half mary training I increased speed by > 1:00/mile while upping distance from 5k to ~15k. But I'm still slow! I'll just keep running though and hopefully drop another 1:00 or maybe two by the time September rolls around.

I am soooo jealous about the Computrainer ride.  And for only $25.  I would have expected it to be more.  I wish I knew of some place around here where I could do the same thing.  And the crazy thing is I am trying to figure out how I justify a trip to Phoenix just to do the Computrainer ride.  (The short answer is that I don't.)

Here are my notes from the 2nd Annual Amazing Night of Triathlon Education in NYC last night
It might not all make sense as it is just my notes but let me know if you have any questions
Speakers and topics listed in this thread a few messages up

Medical Issues
How to stay out of the med tent
Recognize injury early-listen to your body
Bone loading-stress fracture –activity- bone density
Self inflicted mistakes shoes- over use of advil etc
Finding the Balance

Common mechanical mistakes by runners
Too much too quickly not enough strength
Biomechanical instability
Over striding- foot fall too far in front of your center of gravity
single limb instability

Do:
90 strikes per minutes
drills-hills
barefoot-midfoot forefoot strike pattern
build slowly

Common Injuries:
IT Patella femoral
Stress fracture
Achilles tendonitis
Alignment issues

Apply Plyometrics, Core training


Nutrition the 4th discipline

Eat to support your training and racing
Do I need carbs during training? Yes
Burn 500-800 calories per hour training and racing
30-60+ gms CHO/hr better energy 120-400 cal/hr
Based on:
body weight
GI tolerance
Race goals
Pace distance

Hydration
Sweat 1-1.5 l/hr goal match intake to sweat rate
Sweat test no more than 1-2% lower body weight
Sodium 500-1500 mg/hr
Replace sodium oly distance or beyond
Or 4 hr race time
salty sweater
muscle cramping
sport drink gels tablets

fluid
fuel
electrolytes

spend time on nutrition planning
travel logistics
temp and humidity
course conditions-flat hilly
aid stations
race fueling
pre race meals

plan in advance
write down your prerace meals and fueling plan

eat 1-2 hrs before all key workouts
high carb low fat low fiber
practice all food drink in training

refuel within 30 minutes post training
fluids carbs salt

good carbs
50-60% fruit, veg, whole grain, meats
fast acting high glycemic index
carb provide energy for body & brain

stick to what works for you
change what doesn’t work
listen to your body
have fun


Getting faster on the bike
Performance pie=
Genetics and anatomy
Mental strength- positive attitude, visualization
Equipment
Skills & technique
Bike form -pay attention know how it feels
Bike fit -overlooked and underestimated
Nutrition & Hydration

Training and Ride Strategy-goals- how to accomplish on bike and off bike training
The more you put I the more results you get
How you spend your training time matter

What you train:
Energy systems
Cardiovascular system
Pulmonary system

How you train:
Hill repeats
Sprints
Time trials
Cadence drills
Long endurance rides
Off the bike training
Improves form & endurance
Decrease injury
Makes you faster
Squats lunges step ups crunches sit ups etc

Intensity varies through season

Know how to change a flat
Always keep the rubber on the road

How to improve your run speed
Improve running form
Improve your running power
Improve your running speed
3 workouts a week
speed strength (hills) long

Speed interval 30 sec stay relaxed

Strength Hills, Hills, Hills!

Long mistake is to make all runs aerobic get out of comfort zone
Embrace the pain
Finish long runs faster than your avg pace last mile should be your fastest
Tempo run 4th tempo run
Shorter than race distance faster than goal pace controlled effort

Drills
Butt Kicks
Skipping
Pawing
teach you to get your feet off the ground
less time on the ground is better
Do side shuffles, karaoke, a skip b skip, springing & bounding

Getting faster on the swim
Water 100x more dense than air
Over stressed in the swim will adversely affect the run
Rest- streamline finding traction creating torque
Hokey pokey shimmy shoulders lift & drop hand
Fingertip drag with c
Visualize reaching for cookie jar
Side lying kick drill
Think don’t just move
Press don’t pull
Swim over barrel
sculling drills
Underwater recovery
torque
2 beat kick
replace catchup drill with ¾ catchup drill
hear your stroke
purpose to workout
fun
keep it simple


Principals of Strength training
Performance enhancement
Injury prevention
Safety

Gain strength vs. demonstrate strength
Specificity
Types of resistance
Choice of exercises

Supine hip extensions-Hips up palms up
Planks -side and standard

Tri Gear
Garmin 310XT 20 hour bat life 16 data options multisport function
Born to run book
Vibram five fingers
Compression gear
Accelerate blood flow more oxy delivery reduce fatigue feels good faster recovery
Forearm fulcrum by finis encourages proper forearm position
Code blue recovery drink


Dave SBR
Orca S3 wetsuit new shoulder panels easier to get in and out of
Bont Sub 10 cycling shoes heat moldable insert
Zoot ultra speed race flats
2XU project X tri suit
Bontranger Aero race pack


Choosing you Weapon (Bike)
Road
Tri
Tweener
Place in Space
Choose a bike for today and tomorrow

Don’t put a full size aero extension on a road bike –mini bars okay
Road bikes are designed for rearward weight distribution become unstable will full aerobars

Pelvic ubiquity
Custom footbed
TFL exercise (stabilize you hip)
Everyone is a beautiful snowflake

Choosing running shoes
Overpronating
One foot overpronating

Proper wear areas
Heel landing area
Under ball of foot
Between big and 2nd toe

Improper wear areas
Medial ankle area
To inside of foot ball
Front of shoe to the outside of second or third toe

Generally 1 cm of space between end of longest toe to end of shoe
Widest part of foot should not spill over
Heel should not slip lacing can fix
No pressure on top of foot lacing can fix

If you wear orthotics get/find shoes after
250-400 miles per pair of shoes
adapting better running form
work to strengthen: core quads hamstrings calves glutes & hip flexors
press down through the ball of your foot


Channeling your inner beast

"I do triathlon for fun I don’t have an inner beast"
If you have a pulse you have a beast
Competition doesn’t mean winning
Experience unselfconscious task absorption

The answer is Hills.
Always Hills.
Thank goodness for the swim.

42. Yes always the answer - and a towel... for swimming you see.

42 hill repeats?

Please.  Please not 42 hill repeats.  I did four long ones yesterday and it was really, really hard.  Please don't make me do 42. 

Hills and Speed Work! I think I want to get into that the next month. Good for transition to spring.

I've been puzzling over this.  I guess I just don't sweat as much as other people, but I have never had a towel with me in court. 

I'm supposed to go on another 50 mile bike ride tomorrow, plus I was going to attend a flat changing clinic.  But now it is looking like it really will rain tomorrow morning.  I don't think I can do 3-4 hours on the trainer straight.  I was thinking of doing 3 Spinervals DVDs at different times during the day.  I think I could do that.  Does that sound like a reasonable plan?

We had rain last week.  That's quite enough, thank you.  This IS Southern California, after all. 

Sure break it up. I'm really getting sick of my trainer now. Glad spring is coming, not soon enough...well maybe since I'm going to Arizona in less than two weeks.

I have a little poll up in the main tri forum, check it out and vote please.

Somehow I managed to walk 10+ miles today (Bodybugg says 25,373 steps) plus my morning swim and lack of sleep... feeling pooped.

Moved my strength to tomorrow... not happening tonight.

Another swim in the morning and a 1hr run tomorrow too.

Anything interesting this weekend anyone? I'm just going to spend it doing research for my trip which is already only a week away. I have to figure out what I'm going to do there all by myself.

Off to go see what Lisa's Poll 'tis about.

Leah - If you can't stand 3-4 hours on the trainer.... doing it broken up is probably better then not doing it.

Edited by IdealMuse 2010-02-19 11:05 PM

How long are you going for? Are you are going to be in Manchester? I would take a train to London for a day or if your husband has time go over the weekend. It's an amazing city.

Hey gang.  Checking in.  I've had a stressful work week.  So thankful the weekend is here. 

I've got a crazy training day on the books tomorrow.  My Bro-in-law set up a training triathlon for us.  We are going to do a 1500m swim, 40 mile bik, 9 mile run.  We are going to take it easy on the transitions and not kill ourselves on the bike.  (so they say)  I've been tired just thinking about it.  Actually, I'm really dreading it.  They are all SO fast! 

I know it will be good for me to do but I feel wore out this week from stress.  I'm going to go to bed soon and try to gear up for it.  I figure even if I have to cut the run short, it will still be a great work out. 

Wish me luck!

The rain came and went so I my ride is on.  They did cancel my flat changing clinic though.  Too bad.  Everybody has great stuff planned for today.  And now I have to go find Lisa's poll.

Will be there for the week getting there Sunday morning and leaving on Saturday. Sadly because work scheduled his flights we didn't get to stay the weekend and we looked into changing the flights, but it was like $250.00! We're flying in through Manchester but his work is located in Leeds which is a short train ride away. I'm considering taking the train to Manchester one day and maybe London one day, and the rest of the time just exploring Leeds. I'm easily amused considering I've never been outside of US/Canada. Anything you suggest as a must-see in London?

I'm a little nervous about traveling around alone, but being a city girl riding public transit all the time I should be OK with a good map. I Hope.

Definitely consider making a side trip to York if you are into Medieval history. It is a really really cool place.

I just finished a 41 mile ride in the worst headwinds I've experienced in a long time. Sustained 15 mph with gusts >=35 mph. At times I was riding sideways and had to stop to take each of my gels cause 1 handed riding was not going to work. Exhausting - even in aero in the worst gusts I was struggling to hit 12-13mph. I'm glad I could manage a final pace of over 15mph. The few times I did catch a tailwind I was hitting 24mph/m! That was fun (while it lasted). Long run up for tomorrow - and that will conclude week 1 of 12 wk Oly->HIM plan, and now a couple weeks ahead of distance schedule for ramping up for century+ ride in May.

Oh and lesson learned from this is maybe to get a gel bottle holder for the bike if I go the gels route.

Edited by kirih 2010-02-20 6:31 PM

The people in Manchester and Leeds have the strangest accents in all of the UK. For a quick trip to London I think a bus trip around the city which is touristy but you will see alot. Tower of London, National Gallery and not in that order. Harrods in Kensington and Oxford St. for lots of shops but I would go with the first 3 for one long day. You like art so the Tate Modern would be good too but It's a bit more out of the way and huge. I would get a Time Out London magazine this week to see what's going on, you should be able to get it at a borders or barnes & noble. Victoria & Albert Museum is nice as well I was there many years ago for a William Morris Retrospective which was wonderful.